Category Archives: Quote of the Month

Quote of the Month


“First we form habits, then they form us. ” – Rob Gilbert

It’s been said that it takes 21 days to form a habit.

The human brain is a highly adaptive piece of machinery.  If you repeat a habit often enough, certain synaptic pathways will get programmed into your brain.  Since this stuff IS being programmed in our brains, it’s important to be sure that we are forming positive habits that are going to benefit us both now & later on down the road, rather than bad ones that will lead us further and further away from our goals.

Personally, when I hear this quote, I relate it directly to diet & exercise although it could easily be related to any situation.  Positive exercise and nutrition related habits we pick up, form us, just as negative exercise & nutrition related habits form us.  These habits can form us physically (our appearance), as well as mentally (how we think).

So how do we become successful at forming habits so that they can form us for the better?

I’d suggest choosing 1 positive habit you’d like to change or 1 positive habit you’d like to instill.  Don’t try to overload yourself with trying to change everything at once (unless you KNOW you are one of those persons who has no problem doing this).  For most people, focusing on 1 thing at a time will tend to work & actually end up sticking long-term.

So there’s your challenge.  Choose 1 bad habit that you want to/need to change (that you feel is stopping you from  reaching your fitness goals) and start applying it today.  This could be getting to the gym 5 times a week versus 4.  It could be completely cutting out the 1 or 2 sodas you drink each day and replacing them with water or tea.  Whatever it is, make sure it is very specific and easily defined.  No gray areas allowed.

You’re only 21 days away from a new, positive habit that’s going to put you closer to your goals.  Get after it! : )


Quote of the Month


You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction. -George Lorimer

This is a pretty powerful quote if you ask me.  Personally, I like relating this quote to fitness goals, although it could obviously be power to drive any type of goal.  How great would it feel knowing that every night you went to bed, you were completely satisfied with the day?  Maybe it’s satisfaction from the run or the workout you had that day.  Maybe you’re satisfied with the fact that you prepared meals in advance so therefore ate very clean that day.  Whatever it is, it’s important to take a second each day to mask in that feeling of satisfaction.

If you find yourself not satisfied, why?  What didn’t get accomplished? What did you miss?  Take note of it, & change it.  You will always have those days that unfortunately won’t pan out exactly how you had wished.  How do you react to situations like that though?  Was the event that caused such dissatisfaction even in your control, making it worth being up-set about?

Everyone has their own thing that may work for them but here’s what I like to do (& it’s just an idea)…

Plan Ahead. 

Know what you’re going to do tomorrow.  Plan your workout and what time it’s going to happen.  Plan your meals.  Make a list of other things that need to get done that day so that you know they do.

I truly believe that doing this gives purpose to days, drives motivation (as well as determination) and allows for  small goals to be reached daily with the big goal always in sight as well. 

Quote of the Month

Motivation is what gets you started.  Habit is what keeps you going.

Let’s break up the key words from this quote…

Motivation: the psychological feature which pushes or arouses one to take action towards a desired goal

Habit: an acquired pattern of behavior that occurs automatically

We all go through our spurts of being extremely motivated…to somewhat motivated…to “I don’t even want to get out of bed this morning.”  However, the more we are able to have consistency with our motivation levels on a day to day basis, (motivation levels being high, not low obviously), the more likely all those good habits that you’re trying to instill, will stick.

An study by  Phillippa Lally & colleagues from the Cancer Research UK Health Behavior Research Center which was published in the European Journal of Social Psychology found that it takes an average of 66 days to form a new habit.

66 days… might sound like a short amount of time to some…and to others, it may sound like an eternity.  Regardless, here’s what I would suggest doing in order to stay motivated and allow those positive changes you’ve been making to become secondary nature.

1. Make a goal list.

Don’t just say to yourself what your goals are going to be.  Set aside time and make a detailed list, listing short term & long term goals.

2. Put or keep this list someplace where you will see it everyday.

Getting that constant reminder daily should help you stay on track.

3.  Recognize your own success.

If you are trying to stop drinking soda and go 7 days without having your normal lunchtime diet coke, take a second and give yourself a pat on the back.  Positive reinforcement is a good thing.  If you don’t have someone else telling you nice job, you definitely need to be taking the time out and telling yourself that.

4.  If you have one “off” day, don’t fret.  Instead, take time, refer back to your goal list and have an “on” day tomorrow.

We all have our day to day stressors that sometimes make us want to throw in the towel & quit.  It’s how we react to these situations that tell us a great deal about our character and how successful we actually will be in using our motivation to drive and create good habits.

Stay focused, disciplined, and especially motivated, and the good habits your create will take you a long way!

Quote of the Month

“The journey of a thousand miles begins with a single step. “

With it being the start of the new year I figured this quote was appropriate for the month.  We’ve all spent some time contemplating what our 2012 goals and resolutions will be so now it’s time to take the first step (well technically you should have already taken that first step since it’s now January 3rd : ), but you get what I’m saying).  Only 362 days to go which may sound daunting, but the key to achieving these new goals and resolutions is to keep that end goal in mind, but for the time being, putting more focus into the small steps that are key to getting your to your destination.

Look at these smaller steps as small victories.  So you make it one day without having a soda…that’s as a victory.  You made it to the gym 5 times this week…congrats, that’s a victory as well.  With every step, a new pattern of change is slowly occuring.  We all know change doesn’t come easy.  It’s crucial to have clear direction, high levels of motivation, and a supportive environment for change to be successful.  So yes, the journey of a thousand miles begins with a single step, but a single step doesn’t necessarily guarantee the long journey.  This is why it is SO IMPORTANT to recognize and celebrate the first step, as well as all those smaller steps to follow.

Most of us are quicker to complain or feel defeated than to praise. But in order to be successful on your journey, you have to look for and acknowledge all the bright spots and steps…regardless of how tiny they are.  Just stay patient & focused and you will make it to that thousandth mile!

Happy New Year! : )

Quote of the Month

The Dali Lama, when asked about what surprised him most about humanity said…

“Man. Because he sacrifices his health in order to make money.  Then he sacrifices money to recuperate his health.” 

Simply put, those who sacrifice their health for money now, will  be sacrificing even more money on their health later on down the road due to the unhealthy state they put themselves in. 

We only get one body.  Why wouldn’t we chose to take extra good care of it?  I like how one of my fellow co-workers put it.  He said, we’re not like new cars.  When you buy a new car, the second you drive it, it’s value/worth goes down.  As we “drive” our bodies through life, our value/worth (in this case meaning health) does not have to depreciate.  We should be making decisions each day that will affect our health in a positive way.  This could be both mentally & physically.  If we don’t, somewhere down the road we will regret it. 

Take care of yourself now and put the time and money into your health.  This could be by joining a gym, hiring a trainer, and/or making sure you are regularly seeing your doctor when need be.  By doing this, you’re investing money in your health, and I’m pretty sure (ok, no I’m POSITIVE) that’s one of the best investments you could possibly make.

 Our body, our health, our physical well-being should be NUMBER ONE on our priority list.  So many times we make excuses not to work out and not to take care of our health. 

My suggestion:  Look for balance in your life. 

Make sure you are creating a balance between work, your family, friends, etc.  In addition, you should give yourself  “me” time where you are able to partake in some sort of  activity that brings you joy.  Find that balance sooner rather than later.  Don’t be the person who sacrifices their health for money or something else you think is more important.  Nothing should be more important than you and your own health!

Quote of the Month

“As within, so without.”

By this, I simply mean that our outside world is a direct reflection of our inside world. Consider it  a mirror, a result, of our inner world. Therefore, if you want to change your outer world, you need to change your inner world.

The one thing in life that we, as humans, have complete control over is our thoughts. Changing our inner world starts with changing our thoughts.   Almost everything that occurs in our lifetime is directly realted to our thoughts or the way we view things.  Our thoughts will determine our feelings, our feelings will in turn,  determine our actions, and our actions will determine our success. 

This goes hand & hand to the law of cause & effect stating that for every effect in our life, there is a cause.  Knowing & understanding this law should give us a complete sense of control because we understand that we are the ones that control our thoughts (thoughts being our causes and conditions or outcomes of those thoughts, the effects).

Therefore, in order to have positive outcomes in our life, we must start with postitve thoughts.    Think that you will be successful and you will be, think that you can lose weight and you will lose weight.  If you don’t think that you can, you can’t and you won’t.  In addition, your thoughts will also have an effect on the type of people you are surrounded by.  If you think unhappy, angry thoughts, you’ll attract unhappy, angry people.  If you think success, you’ll be surrounded by successful people.  None of this has anything to do with luck, it ALL has to do with your thoughts. You will become what you think about.   The inside is the part you can control, and the external you can, but ONLY by changing the inside workings.  If you change your thinking, you’ll change your life.

Quote of the Month



Every major accomplishment in life starts with some sort of goal.  

Put time aside in your busy schedule to do some goal setting.  I’m not talking 20 minutes.   I’m talking about sitting down for an hour, or even longer to really do some deep thinking about what you want to achieve.  This could be what you want to achieve by the end of the year, in 5 years, and even 10 years down the road.  These could be self-improvement goals, financial goals, and/or career-related goals.  They’re YOUR goals for YOUR future so they can be whatever you want them to be.  There’s no such thing as aiming too high. 

Don’t just keep these goals in your head.  WRITE THEM DOWN.  Write them down on a piece of paper & laminate it, write them down in your moleskin, write them down and post it on your bathroom mirror. Carry them with you.  Do whatever is necessary to keep these goals fresh on your mind all the time.   If you have a self-improvement goal of dropping 20 pounds by the end of the year, that constant reminder that you see on your bathroom mirror should motivate you & get you going in the morning. Be sure you set smaller goals along with the big ones too though.   It’s nice & reassuring to feel that sense of accomlishment every so often.  It makes it hard to stay focused on a goal you set for 5 years down the road when well, you have to wait 5 years to see that achievement.  This is why those smaller goals are SO important.  Small steps (small goals), lead to big leaps (those larger goals)

So take the time to sit down and really contemplate what you want out of your life.  Doing this will only fuel your furnace to achievement.